Running with other exercises is essentially working out to optimise your virtual running experience at The Running Bug. These workouts are pretty simple, and you may even look forward to them after a while.
Here are some exercises to improve your endurance and help you run faster across longer distances.
Yoga
No runner should ever hit the road to run without stretching first. It would help if you stretched before your run to prevent sports-related injuries. Yoga keeps you fit not only by aiding post-marathon recovery but also by increasing mobility in your joints.
You can try yoga poses before and after youโve run your course, such as bridge, pyramid, downward dog, and so on. You can always start with the easier moves to loosen up stiff muscles and progress to the more hardcore yoga exercises.
Pilates
Repetition is the only drawback to competing in a virtual 10k challenge that we can think of. Since running is fairly straightforward, youโre likely to use certain muscles more than others.
The perks of Pilates for runners lie in their very definition. Since Pilates is meant to improve balance and posture while strengthening your core, itโs a great exercise to prepare your body for running. Like yoga, this exercise activates and improves mobility in the muscles youโll be using during the race.
Hilly Sprints
You canโt do better than a hill workout as far as strength and endurance training is concerned. Like yoga and Pilates, it doesnโt entail running but more of a steady trek up a steep hill.
The point is to go as fast as you can when going uphill or downhill to strengthen the muscles in your lower extremities against injury. While you can alternate between an uphill and downhill sprint, you shouldnโt do both on the same day to reduce the chances of injury.
Deadlifts
Deadlifts might be a weight training exercise, but theyโre also popular among runners because of their focus areas, including the hamstrings, lower back, and glutes. Since these areas are also active while running, youโd be doing them a favour by deadlifting.
Deadlifting is quite easy. All you have to do is:
- Align your hands with your shoulder.
- Bend at the knees.
- Grab the barbell from the top.
- Lift the weight up to your thigh while exclusively using your lower half.
- Pull back and lay down the bar.
Repeat this drill a few times to strengthen your lower extremities for a long-distance virtual challenge at The Running Bug. Join our mailing list for a 10 per cent discount on a virtual walking or running challenge, and select up to three virtual challenges with medals for a 50 per cent discount.
Reach out to share your experience of joining a virtual race from your part of the world.